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Remain faithful to Ramen – April Nutrition

I have always been a huge fan of ramen, the classic poor college kid food that we all joke about. Well as an athlete I didn’t want to give up my old friend, so I did my research and found a recipe for ramen that I could use to get much better nutrition out of the classic noodles and broth. This is closer to a traditional ramen you would find in Japan.

INGREDIENTS

  • 600g diced beef, fat trimmed, cut into 4cm pieces
  • 1/4 cup salt-reduced soy sauce , plus 2 tablespoon extra
  • 2 tablespoon oyster sauce
  • 2 tablespoon brown sugar
  • 2 garlic cloves, finely chopped
  • 4cm piece ginger, sliced
  • 2 star anise
  • 2L (8 cups) salt-reduced beef stock
  • 1/4 cup white miso paste
  • 200g shiitake mushrooms, sliced
  • 4 free-range eggs
  • 270g ramen noodles
  • Sesame seeds, to serve
  • Coriander sprigs, to serve
  • Sliced red chilli, to serve
  • Sriracha sauce, to serve
  • Directions

  • Step 1

  • In a medium saucepan add beef, 1/4 cup soy sauce, oyster sauce, brown sugar, garlic, ginger, star anise and half the beef stock. Bring to a boil, regularly skimming impurities off the top, and simmer, uncovered, for 1 ¼ to 1½ hours or until the beef is tender and liquid reduced and thickened. Drain off most of the liquid and set meat aside, covered with foil to keep warm. Shred meat once cool enough to handle.
  • Step 2

  • In a large saucepan add remaining beef stock, 1 cup (250ml) water, miso paste, remaining soy, mushrooms, pak choy and snow peas. Heat over medium-low, covered, for 5 minutes or until pak choy and snow peas are tender.
  • Step 3

  • Meanwhile, cook eggs for 4 to 5 minutes in a medium saucepan of simmering water. Remove with a slotted spoon and place in a bowl of cold water. Once cool enough to handle peel eggs and cut into halves.
  • Step 4

  • In the same pan of boiling water cook noodles according to packet instructions. Drain.
  • Step 5

    Divide noodles among bowls and ladle miso soup and vegetables over the top. Add beef mixture and eggs to bowl. Serve sprinkled with sesame seeds, coriander, chilli and Sriracha sauce, if desired.

  • This recipe was pulled from this website.

    https://www.taste.com.au/recipes/beef-ramen/2qs79hux

    #ironside #ironsidemedievalcombat #ironsidemc #AprilNutrition #recipe #ramen #miso #yummyfood #nutrition

Powerful Peanut Butter- April Nutrition

Sometime we have trouble figuring out what to eat when we have a really busy day or going on a long backpacking trip. You don’t want to try and pack a ton of food or something you have to cook right? You may have to eat on the go and need a nice kick of energy to boot!

Peanut butter is a good base for some quick energy, fats, oils and protein. When you are looking for something easy to use for a quick pick me up its a good place to start.

The ratios to this are really to taste and to purpose so adjust based on your wants and needs.

“Heat up a small pan and melt down some peanut butter, mix in honey, granola and a little bit of instant coffee. Dump it into a sandwich bag and put it in the fridge.”

Simple right? Credit for this goes to Instagram user edsmanifesto, who has used this to live off of for several days while in the field for his work.

Something like this is light and easy to store and pack, great for a long day of fighting where you don’t want to feel too heavy and need a pick me up!

Eggselent source of protein- April Nutrition

Eggs are a great source of easy protein but can easily get boring really fast. Here is a recipe for “Earth Eggs” more commonly known as scotch eggs that is a nice way to change up your eggs. When I made these I was amazed at how filling they are and easy too!

Ingredients:

1 lb lean ground beef

1 small onion, minced

2/3 cup seasoned bread crumbs

1/4 cup milk

1 tsp salt

1/2 tsp garlic powder

1/2 tsp onion powder

6 hard-boiled eggs, peeled

1 egg, beaten

2 Tbs Worcestershire sauce

1/4 cup ketchup

Directions:

Mix the ground beef, onions 1/3 cup of the bread crumbs, milk, salt, garlic powder and onion powder. Divide into six equal portions.

Form each portion over a hard-boiled egg so that the egg is completely covered.

Dip each into the beaten egg and roll in the remaining breadcrumbs.

Fry the eggs over medium heat until the meat is completely cooked and the crumbs are golden brown.

Remove from the pan and cut each egg into halves or thirds.

Remove excess oil from pan.

Mix the Worchestershire sauce and the ketchup into the frying pans and heat till warm throughout.

Return the egg to the pan and rotate them in the sauce until completely coated.

Source: A Kitchen Witch’s Cookbook, by Patricia Telesco

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